The Colorado Experiment- Muscle Building Strategy

Colorado Experiment (p. 194)

The subject gained 63 lbs of muscle and lost 18 lbs of fat in 28 days.

Methods

  1. One set of each
  2. Frequent eccentric sets
  3. Supersets to prefatigue (eg. leg extension) then failure (eg. Squats)
  4. Train 3 x per week
  5. No rest between except where indicated
  6. Eat 6-8 times per day

Workout

  1. Leg Press x 20
  2. Leg extension x 20
  3. Squat x 13
  4. Leg curl x 12
  5. Weighted one-leg calf raise (40 lbs) x 15 then 2 min rest
  6. Pullover x 11
  7. Behind-neck lat isolation x 10
  8. Row machine x 10
  9. Behind-neck lat pull-downs x 10 then 2 min rest

10.  Dumbbell lateral raise x 9

11.  Shoulder press x 10

12.  Biceps curl x 8

13.  Chin-ups x 12

14.  Triceps extension x 9

15.  Parallel dip x 22


From Geek to Freak- Muscle Building Strategy

Geek to Freak (p. 189)

The subject gained 34 lbs of muscle and lost 3 lbs of fat (started at 17% fat)

Supplements

Morning: NO-Xplode 2 scoops, Slo-Niacn 500mg

Meals: ChromeMate 200mg, ALA 200mg

Pre-Workou: BodyQUICK 2 caps

Post-Workout: Micellar casein 30g

Prior ro bed: Policosanol 23 mg, ChromeMate 200mcg, ALA 200mg, Slo-Niacin (500mg)

Methods

  1. One set to failure, 80-120 secs total time under tension, 3 mins rest between exercises
  2. 5/5 rep cadence
  3. 2-10 exercises
  4. Increase recovery time along with size

Exercises

  1. Pullover + bent-over row superset
  2. Shoulder-width leg press
  3. Pec-dec + weighted dips superset
  4. Leg curl
  5. Reverse thick-bar curl
  6. Seated calf-raises
  7. Manual neck resistance
  8. Machine crunches